In fact, as science is beginning to reveal, the heart is much more powerful, healing and transformative than has ever been imagined. In the book The HeartMath Solution, authors Doc Childre and Howard Martin cover 30 years of research on the role the heart plays in our health, happiness and longevity. Their research reveals the heart to be a command center of formidable intelligence and intuitive knowledge that is tied into every cell of our body.
Here are some of their key discoveries:
• The heart’s electromagnetic field is the most powerful field generated by our body broadcasting its message to every cell.
• It provides emotional and intuitive guidance to help direct our life.
• Core heart feelings such as; love, appreciation and compassion down-regulate the activity of the sympathetic nervous system (fight or flight) and increase the activity of the parasympathetic nervous system (rest and digest).
How to access the full potential of our heart;
Using a cardiac coherence exercise that allows us to learn to control our breathing in order to regulate our stress and anxiety.
The quickest way to get heart coherence is through breathing and the 365 rule (3x a day, 6 breaths per minute for 5 minutes).
When you wake up, lunchtime and at the end of the afternoon.
In a seated position, with your back straight, take 6 breaths per minute which is the breathing resonance frequency of the heart / lung system.
Inhale through your nose for 5 seconds and exhale for 5 seconds through your mouth as if you were blowing through a straw.
Set a reminder 3 x day to perform this exercise and give your heart the love it deserves.
To your health,
Jessica & Bruno
"Beware the barrenness of a busy life." – Socrates
"I am so busy" is a default response for many of us these days. It's like a reflex to any questions we might receive from others.
"How are you?" "Oh, I'm so busy!"
"Let’s go for a nice walk in the park?" "Can't, too busy!"
Busy Being Busy
This would seem to be a modern day obsession and being busy is now a norm. No time to rest, little time for friends and family, no time to think, let's just be busy. Busy and harried doing lots of things of little or no real significance at times.
Seems too harsh?
Well, is spending two hours a day on your smartphone checking Facebook updates one of your daily activities?
When watching your kids during soccer or dance practice, are you really watching them, or more on social media scrolling on what’s new on your feed?
The Implications of Busyness on your health
The implications of all this busyness are significant.
It can lead to:
- More stress
- Less happiness
- Not getting anything really worthwhile done at all
- Feeling like we are chasing our tails
- Confusing the nonsense with the important
- Less time for family and friends
- Less time to spend on our passion projects and hobbies
It shouldn't be this way. Life is to be lived not to be spent in a constant state of busy.
To combat and defeat busyness we need to change our approach. We need to:
- Get comfortable saying NO more than YES
- Identify what is really important to you and make space for these things a priority
- Everyday, make some time to think, to do some self-inventory, to relax and just BE
Jessica and Bruno
Your heart beats more than 100 000 times per day. It keeps your entire body alive and helps support vital functions such as; nutrient and oxygen transportation, toxin elimination, and much more…
But the sad part is that heart disease is still the #1 killer in western world countries.
In order to keep your heart healthy in 2020 and for many years to come, here are small steps that you can incorporate in your daily activities even if you have a very busy schedule.
1. Take a daily 10-minute walk. A brief walk is a great way to help energize your heart and your entire body.
2. Eat one extra vegetable a day. Vegetables are affordable, tasty, and are good for everything from your brain to your bowels.
3. Have a handful of nuts. Walnuts, almonds, cashews, and other nuts are good for your heart. Try grabbing some instead of chips or cookies when you need a snack, adding them to salads for a healthful and tasty crunch, or using them in place of meat in your main dishes.
4. Sample the fruits of the sea. Eat fish or other types of seafood instead of red meat once a week. It’s good for the heart, the brain, and the waistline.
5. Breathe deeply. Breath slowly and deeply for a few minutes a day preferably in nature. It can help you relax and also help lower blood pressure.
6. Gratitude. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions.
These have been linked with better health and greater well-being.
Remember that what is easy to do for your heart, is also easy not to do!
To your Health,
Jessica and Bruno.
Thriving through the holidays
The holidays are full of family, friends, great food, and great memories. But they aren’t always compatible with a healthy lifestyle. When the holiday season rolls around, it’s easy to get a little lax on the healthy eating and exercise that we typically maintain.
Coupled together, all those festive parties and the stress the holidays can bring, can mean a hit to our overall well-being. But it doesn’t have to be this way. Here are a few simple tricks to thrive throughout the holidays.
1) Choose your battles
Plan what parties you need to go to and learn to say NO to excess parties and going out. Saying no means you’re saying yes to your goals. If you are invited to a party, ask what you can bring and make it healthy!
Have a healthy snack before you arrive to the party so that you can be more focused on fully enjoying your time with friends, family and colleagues.
2) Keep a routine
People can feel stressed when they are out of their regular routine. During the holidays try to stick to a regular workout routine and plan it in your schedule. Just keep moving! A body in motion stays in motion.
Irregular sleep schedules can lead to poor sleep quality, fatigue, poor eating habits, and daytime sleepiness that can take time to reverse. Avoid this by going to bed and waking up as close to the same time as you usually do.
3)Take time for yourself
Go for a walk, meditate once a day, or offer to go to the store for a few minutes of quiet. Even extroverts need time to recharge.
Wishing you and your family a very happy holiday season and a 2020 year full of health and abundance in all that you desire!
Jessica and Bruno xox
Temperatures are dropping, the days are getting shorter, and we are all doing our best to stay healthy and avoid being stuck in bed with a box of tissues.
Here are a few tips that will help you ‘’EnerJize’’ your Fall & Winter seasons.
1. Stress management
One of the most important ‘’energy stealer’’, is stress. So take daily breaks to relax and learn to say NO more often!
We are moving ‘’creatures’’ and one of the many benefits of daily movement is a strong immune system.
3. Spend time in the outdoors
According to some studies, the main reason we catch a cold more often during the winter months, is because we spend more time indoors exposed to lots of people. So, get your dose of fresh air every day!
4. Keep a Healthy Gut
It’s well established that a healthy gut helps to keep the immune system functioning optimally. Including prebiotics & probiotics, can help to support and establish a healthy microbiome and build a more robust immune system. Natural sources include yogurt, fermented foods like Kefir & Sauerkraut and a supplement can also help.
5. Vitamin D & Zinc
While the majority of vitamins and minerals play significant roles in our immune system, Vitamin D & Zinc are especially essential. They work to support the immune system by aiding the development and functioning of infection-fighting white blood cells. Vitamin D is difficult to find through food. That’s why it is a good idea to supplement during Fall & Winter. Zinc is predominantly found in red meat and seafood, as well as in nuts, and seeds. You can also find it in some high quality multi-vitamins.
By addressing immunity holistically, you can support your immune system now and for the months (and years) to come.
To your Health,
Jessica & Bruno
ps. need some help optimizing your immune system? Book your Free 15 min coaching call with us: https://calendly.com/enerj
1. Start your day the night before: Numerous scientific studies have shown that lack of sleep will slow down our metabolism and produce more fatty tissues in our body.
2. Have a nutritious, low glycemic breakfast to optimize your energy all morning: we have already talked about low glycemic foods and how they are very important during the first meal of the day. Opt for a good source of protein, such as a vegetable omelette.
3. Are you really hungry or thirsty? In our busy lifestyle, we tend to confuse thirst with hunger. It is important to drink Mother Nature’s beautiful creation; water to help our cells smile from the inside-out. A good start, 1,5litre / day for a woman and 2 liter / day for a man
4. Do I have to run an Ultra marathon to have a healthy weight? The most recent studies on this subject tell us that it is important to be active on a daily basis at a moderate intensity and to opt for activities that will solicit your largest muscle groups to increase your energy expenditure. These same studies reveal that in order to reap the benefits, it is important to have fun practicing these activities.
5. Large fluctuations in energy during the day also hinder your healthy weight: If you have unhealthy food cravings during the day or if you find it difficult to stay awake in the afternoon, in addition to the tips mentioned above, avoid waiting more than 2h30 to 3 hours between your meals and snacks. Choose low-glycemic snacks that contain a protein source such as nuts, humus with raw vegetables or a hard-boiled egg and medium sized fruit.
6.One of the greatest pleasures in life is eating: so why do so many people eat fast and do not take the time to savor their food. Taking the time to chew our food 10-15x before swallowing, could reduce our plate size up to 20% according to some studies.
Hope these tips will help you reach or maintain your healthy weight.
Jessica and Bruno
*Sources : Harvard School of Public Health 2018. University of Toronto, Nutrition Science Department 2016
The glycemic index (GI) is a way to measure the rate at which carbohydrates break down into simple sugars and pass into the bloodstream.
In general, the more refined and industrially processed foods are, the faster they breakdown and the higher their GI.
For example, a raw apple has a low GI, while apple sauce has a high GI.
High GI foods have a quick effect on blood sugar levels and provide energy quickly.
However, this energy surge is usually short-lived and hunger returns soon, which can lead to overeating and weight gain. Low GI foods have a slower and more consistent effect on blood sugar levels. These foods provide a greater and longer lasting feeling of satiety and provide more consistent energy, so eating less (and maintaining weight) is easier.
The Glycemic Index was the subject of extensive research by a group of researchers from the Department of Nutrition at the University of Toronto led by Dr. David J. A. Jenkins, MD, Ph.D., D.Sc.
Dr. Jenkins' team has published extensive research linking weight gain, increased risk of cardiovascular disease, type 2 diabetes, stroke, dementia, cognitive decline, depression and many forms of cancer with a primarily high glycemic index food diet.
A diet with a high glycemic index can also lead to developing metabolic syndrome, which reveals its first signs in the form of a sudden drop in energy after a meal and the accumulation of fat tissues around the waist, lower abdomen and hips . What we call '' love handles''.
Good news, this health condition is reversible. It's all about changing your lifestyle habits by prioritizing low glycemic foods.
To your health,
Jessica et Bruno.
Sources : Canada Research Chair in Nutrition and Metabolism, World Health Organization WHO, Harvard School of Public Health.
The human heart will beat on average 2.5 billion times during its lifetime. It will push millions of gallons of blood into every part of the body to deliver oxygen, nutrients, hormones, and other molecules, as well as house several vital cells for life and help eliminate metabolic waste*1
When you think of the heavy workload that this organ has over such a long period of time, you will surely agree with us, that the heart is really extraordinary!
Unfortunately, it is not eternal (physical heart) and more and more people in Western countries are making poor lifestyle choices (unhealthy diet, sedentary lifestyle, stress, smoking, etc.) that can diminish the quality and quantity of services rendered by their hearts * 2.
Here are some tips to help you optimize your heart health and cardiovascular system * 3:
Nutrition: Opt for a Mediterranean inspired diet that will provide you with essential fats, minerals and antioxidants; all essential to good cardiovascular health.
Including vegetables, fresh fruits, proteins from vegetable and sea sources, as well as good fats that will provide you with nutrients that will make your heart smile, Stress Management: Every day, simplify your life by learning to say NO to superficial things that just cause stress. Practice an activity that will allow you to slow down, refocus and be mindful; such as meditation, deep breating, tai chi or yoga, Physical activity: Be active daily and choose activities that will stimulate your heart and your large muscle groups, Environmental Health: Eliminate toxins from your environment (cigarettes, smog, etc.) and spend quality time in nature,
Emotional Health: Practice gratitude and take the time to tell yourself and tell the important people in your life, I LOVE YOU.
Jessica et Bruno
Sources : Harvard School of Public Health *1 & *3, World Health Organization WHO *2
The new year is upon us and we would like to wish you and your family a 2018 full of love, health, happiness and abundance in all that you desire.
Now let's talk about making new years resolutions...or not making them! The new year is synonimous with making lists of all the things that you are unsatisfied with in your life and usually filled with unrealistic goals to make yourself feel better in the moment. Now when you think about it...that dosen't sound very inspiring. Let's do things different this year...
Making resolutions work involves changing behaviors—and in order to change a behavior, you have to change your thinking (or "rewire" your brain). Brain scientists such as Antonio Damasio and Joseph LeDoux have discovered, through the use of MRIs, that habitual behavior is created by thinking patterns that create neuralpathways and memories, which become the default basis for your behavior when you're faced with a choice or decision. Trying to change that default thinking by "not trying to do it," in effect just strengthens it. Change requires creating new neural pathways from new thinking.
If you are unsatisfied with any aspect of your life, we suggest that you do this simple, yet powerful exercise.
Write out all the aspects of your life where you are unsatisfied. Then draw a line through each statement and write the positive version.
ex. Negative: I want to lose weight
New positive affirmation: I am so happy and grateful now that I am taking consistent and daily actions toward achieveing my healthy weight where I feel amazing about myself.
Here are some ideas:
-Healthy weight, optimal body image, how you want to feel inside and out.
-Perfect job, optimal job conditions, business outcomes.
-Ideal relationships with spouse, friends and family.
-All the fun activities that you would love to do.
Now write all your new, positive statements on a cue card or in your journal and read them to yourself or outloud every morning and evening or as often as you like.
This will help you focus your thinking on new behaviors and thought patterns to create new neural pathways in your brain to change habits.
"You will see it when you belive it"
Take small, consistent steps everyday towards your new empowered vision. Celebrate your success. Find an accountability buddy to help keep you on track. Live more in the present moment and finally, don't take yourself so seriously. Have fun and laugh at yourself when you slip, but don't let the slip hold you back from working on the new empowered you.
You've got this!
Jessica & Bruno
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With December comes more opportunities to party and celebrate. Many of our clients ask us, '' How can I fully enjoy these occasions without putting aside my health? ''
Here are some ideas that we hope will help you celebrate in a healthier way.
1- Eat a healthy snack BEFORE arriving to the party. You will arrive to the party without having an empty stomach and you can be more focused on fully enjoying your time with friends, family and colleagues.
2- You don't have to eat everything that's offered to you! If you ate a little bit before you got to the party, this will be an easier task and as a bonus, you will make better choices (raw vegetables and humus vs. potato chips)
3- Often, the starters are the best part of the meal.Opt for REAL food, you know, like raw vegetables or grilled shrimp, before you jump into the bowl of nachos soaked in orange liquid cheese.
4- Socialize more and nibble less.Again, if you eat a little before, it will be easy to be more present and thus enjoy the party and the wonderful encounters that you will make.
5- Keep track of your alcoholic beverages.Start with a non-alcoholic beverage, such as mineral water or "virgin ceasar", and avoid consuming alcohol on an empty stomach as this will trigger the cravings for the foods that you are trying to avoid.
6- Stay active throughout the holidays.Invite your family, friends, etc. to take a walk around the block after dinner and keep some energy for an evening dancing to the rhythm of your favorite songs.
Wishing you and your family a very happy holiday season and a 2018 year full of health and abundance in all that you desire!
Jessica and Bruno